E3M x 4

8-6-4-2 bench press V.1-2 Raskaat, mutta tekniset sarjat huomioiden toistoreservi.

EMOM x 8

2 hang power clean

Orginal name ”Season's greetings from Dale”
A little something for each Month of the year....

For time:

Jan: 31 KB swings 24/16kg
Feb: 28 Wall balls
Mar: 31 Cal Row
Apr: 30 DUs
May: 31 Sit-ups
Jun: 30 Cal SkiErg or Assault airbike
Jul: 31 Medicine Ball Ground To Overhead 9/6kg
Aug: 31 Box jumps
Sep: 30 Walking lunges
Oct: 31 Air squats
Nov: 30 Burpees
Dec: 31 Cal Row

30min Time cap.....!

Back Squat

3x5

Rest as needed.
RPE 4 (2-4 reps in the tank)

Split Jerk 1RM

Find heavy of the day. Bar from the blocks or rack.

RPE 5, maximum effort.

EMOM 15
1) 8-12 Double DB/KB Thrusters
2) Big UB set of Pullups
3) 12-20 Pistols
4) Plank hold
5) Rest

Back squat

6x4

83-85% / 1-2 RIR / E3MOM

Metcon (time)

“Helen”

3 Rounds for time of:
400m run
21 KBS 24/16kg
12 Pull-ups

Timecap: 15 minutes

Hang power clean, three sets of two.

Push Press 5-5-3-3-3 reps @77,5%